N:OW Performance Group

A lot of us were taught to avoid rounding our spine at all costs. The truth is, your body benefits from having more than one way to move.

Spinal flexion is a normal movement that shows up every day when you tie your shoes, pick something up, or reach toward the floor. You don’t have to avoid it at all cost. The goal is to build the strength and confidence to handle it.

Now context matters.

Start with a range of motion and variation you can control, then gradually increase the depth or difficulty as your body adapts. The only real danger is asking your body to handle more than it’s prepared for too quickly.

More movement options mean more freedom, more resilience, and greater confidence in everyday life.

We underestimate how many ground contacts - hops, cuts, push offs occur in the sports we enjoy.

This was fun but a litmus test. Still have more to go.

Most of us spend our day moving straight ahead by sitting, driving, walking, and looking at screens. That means we rarely challenge our spine to rotate through its full range of motion.

Keeping your spine mobile can improve how you move, reduce unnecessary compensation at the hips and shoulders, and help you generate and transfer force more efficiently in sports and everyday life.

If you don't use it, you can lose it. Make rotation a regular part of your routine.

Do the basics. Do the basics. Do the basics.

Getting bored, add some fun that fosters you continuing to do the basics.

Don’t know where to start. Watch successful people’s habits. See how you can mirror maybe one of those things they do that fits your life and goals and do the basics.

Kickstand positions and Kickstand RDLs are a great way to work on balance, bias one side, and smoke those hamstrings and glutes.

As you start to shift towards bearing more weight on one side, it’s common to focus more on balance and forget the hinge.

Just like in the name, Kickstand, it’s going for the ride. Not the star of the show.

This drill is a solid reinforcer for distributing your weight towards that front leg that’s attempting to do a majority of the work in the hinge.

A reminder that you don't need the craziest exercises to become a better athlete. The field and court are already unpredictable, so trying to recreate every possible scenario in the weight room usually misses the point. Instead, focus on building qualities that transfer across every sport. Get stronger, become more powerful, improve your conditioning, and move well through a variety of positions and ranges of motion. Those qualities help you produce force, accept force, recover faster, and stay resilient when the game becomes chaotic. The goal isn't to copy your sport in the gym. It's to prepare your body so you're ready for whatever the game throws at you.

Hoop ASMR PT. 4

TRX Full Body Workout Ideas

If you’re limited on equipment but have a trx system, here are some variations for a solid full body workout.

Pick a squat/lunge.
Pick a hinge/posterior chain exercise.
Pick a push.
Pick a pull.
Pick something from arms and core.

If you’re short on time. Put a 30 minute timer on, do a set of 8-12 reps for the exercises you pick and do as many quality sets in that time frame.

“How do I do all that power training that you do?”

“I want to get faster but those days are past me.”

Start where you are and progress over time.

If you are coming back from an injury, celebrate every step forward. Feeling better is a huge win, but it is only part of the process. The goal is to build enough strength, movement, and capacity that your body is ready for the demands of life, work, or sport with confidence. Taking the time to prepare now can help you move better, perform better, and reduce the chances of finding yourself right back where you started. Your future self will thank you for finishing the process, not rushing it.